Wednesday, March 31, 2010

Dehydrating Symptoms

Here are a few quick reminders about the symptoms of dehydration now that the days are growing longer, hotter and you are most likely gearing up for a race or two.

1) Thirst is a poor indicator of whether you should drink, because once your mind registers thirst, you are already dehydrated. You may need to force yourself to drink fluid as some people become nauseous and lose their appetite. Sweating is a good sign that you are staying on top of your hydration needs.

2) Urine should be pale yellow. Urine that is clear may be a signal that you have over hydrated. Urine that is dark yellow or even orange and small in quantity is a signal that you are dehydrated.

3) Difficulty concentrating, blurry vision and a headache are also signs to replenish.

4) Your body's ability to perform physical work weakens as your blood, muscles; lubricating fluids between joints and brain are all forced to function with a less than optimal fluid supply.

Remember the "Rules of Hydration":
  • 2 cups fluid 2 hours prior to exercise
  • 1 -2 cups fluid 15 minutes prior
  • 6-12 ounces every 15-20 minutes during exercise
  • 2 cups fluid for every pound loss following exercise

Wednesday, March 17, 2010

Jig-gin with the Irish this Weekend?

If you plan on jig-gin with the Irish this Saturday, make sure you're early morning wakeup call allows ample time to hydrate and reenergize from the evenings fast. If your race is at 9AM, the latest you should be rising to shine is 5:45 for solids or 6:45 for liquids. Good solid choices include a small bowl of cereal, a lightly topped bagel, 2 small pancakes, a low fat fruited muffin, or a breakfast bar. Avoid high fiber foods like bran cereal or too much dried fruit because they'll leave you cramped. No fried hash browns or greasy breakfast meats because they slow down digestion and are a poor source of energy. Drink 2 cups of fluid, 2 hours before your race to top off your bodies fluids but still give adequate time to rid yourself of any excess. Good fluid combinations include 1 cup of water and 1 cup of sports drink, coffee, smoothie, milk or juice. Drink another 1 cup of fluid 15 minutes prior to your race and you should be good to run. With that said, don't experiment on race day and may you pass the dude in the leprechaun outfit!

Wednesday, March 10, 2010

My Favorite Registered Dietitian Facebook Fan Page List

If you have a Facebook account you will definitely want to add these dietitian's fan pages.  Their expertise spans from health improvement to disease management, from pregnancy to older adults, both cook books and self improvement nutrition books. Click away and check back periodically as this list grows! Adding these fan pages to your facebook is a sure fire, free way to improve your health! A Registered Dietitian is the expert to resource for your nutritional health!

Pat Baird
Health, Wellness and Fitness

Rebecca Bitzer
Rebecca Bitzer & Associates

Jill Castle!/PNGHnashville
Nutrition for Infants, Children, Teens

Lea Crosetti
Food Coach For You
Wellness and Sports Nutrition

Janice Dada

Alison Duffey, RD, CSG, LD/N
Overall nutrition & healthy living tips

Lindsay Ek
Nutrition Instincts
Family Nutrition and Mindful and Intuitive Eating

Madhu Gadia
The Indian Vegan Kitchen, Nutrition and Diabetes Consultant

Nicole Geurin
Nutrition Consultant, Corporate Wellness Dietitian
"Bringing the science and joys of nutrition to the Sacramento community."

Bonnie R. Giller
Passover the Healthy Way
New Cookbook Gives Passover Recipes a Healthy Twist

David Grotto
Everything David Grotto, RD

Lisa Harkins
Ideal Nutrition and Fitness LLC
Nutrition and fitness information for weight management and chronic disease from a nutrition expert! :)

Autumn Hoverter
FoodWise Nutrition

Maryann Tomovich Jacobsen
Where parents go for credible nutrition advice

Shelia Kelly
Continuing education for RDs and CDEs

Alyse Levine,
Weight loss and sports nutrition

Jessica Levinson
Nutritious and delicious food and living

Sheryl Lozicki
E2 Dietitian
Sports, family & wellness nutrition tips

Heather Mangieri
Nutrition wellness

Carrie Mark!/pages/Olathe-KS/NCES-Inc/117692991682?ref=search&sid=100000387910631.883365428..1
“Your Essential Guide to Health and Nutrition Education”

Chris Marquette

Linda Michaelis
Dietitian in East Bay, California expertise working with pediatric obesity,
nutritional counseling for families with diabetes, high cholesterol, hypertension and desire to lose weight.

Kati Mora
Around the Plate
Real-life Nutrition

Katie Mulligan
Nutrition Counseling for Children and Families

Julie Negrin
My Kitchen Nutrition
Cooking Teacher and Kids Nutrition Educator, Blog and Facebook page

Jackie Newgent
Big Green Cookbook
Eco-friendly Cuisine

Kelly O’Connell
Dieting, Diabetic, Dietitian

Carol Plotkin
weight loss, wellness, fitness, sports nutrition

Jenn Randazzo
Fast facts and quick tips

Rosanne Rust
Real Living Nutrition online wellness and weight loss coaching

Rebecca Scritchfield
Nurture Principles
Tips, videos, blogs and news on nutrition, exercise and stress management

Stacee Smith
Laughlin AFB HAWC
Health and Wellness

Allison Stevens
Healthy Living, Healthy Flavors
Free tips from a personal chef & dietitian on eating deliciously healthy food

Rebecca Subbiah
Chow and Chatter Fan Page
Travel, good food and nourishment

Diana Sugiuchi
Nourish Family
Family nutrition, general healthy eating, recipes

Roberta Schwartz Wennik
Spin-a-RecipeSM LLC — “A Vegas experience in your kitchen”
Play the slot machine to pick a healthy dish to cook and the ingredients to use.

The Nutrition Twins, Tammy &Lyssie Lakatos
Nutrition & Weight Loss Facts and Tips

Penny Wilson
Eating for Performance
Helping people fuel their active lifestyles

Elisa Zied
Nutrition At Your Fingertips, Fact-based nutrition reference book

Dining Out: Are Your Choices Healthy?

According to Restaurant and Institutions (R&I) 2010 New American Diner Study, 46% of consumers said they are making more healthful choices when dining out. It’s good news too, since this same study says American’s average 25% of their meals away from home, or 46% of their food dollar. That’s a huge investment of a family’s budget, and the reality of the situation is diner’s actual selections are not all that great, yet!

• Fried vegetables represent 46% of total vegetable consumption among children ages 2-18 (National Health and Nutrition Examination Survey/The Ohio State University)

• 50% of grains or 3 in 6 servings should be whole grains. Americans average 1 serving daily. (Dr. Walter Willett, chairman, Department of Nutrition at the Harvard School of Public Health)

• The recommended maximum daily sodium consumption for healthy adults who aren’t at risk for high blood pressure is 2300 milligrams. The average American male consumes 3,100 to 4,700 milligrams and the average female consumes 2,300 to 3,100 milligrams daily. (University of Colorado Extension)

• One free 20 ounce beverage refill brings your total beverage contribution to 480 calories and 30 teaspoons of sugar. That’s almost 25% of your caloric requirements in a single beverage from one meal alone, and way beyond the 6 teaspoon sugar limit per day for women and 9 teaspoons for men.

It can be a challenge to eat healthy when eating out, so arm yourself with knowledge if you are in the 25% crowd who eat out regularly. 59% of those participating in the R&I 2010 New American Diner Study said they would be interested in seeing calorie counts posted on in-store menus and menu boards. Would more information make you think twice about your selections?

Tuesday, March 2, 2010

Eating Disorders

Oops, we missed Eating Disorder Awareness Week, the last week of February. The groups at greatest risk for eating disorder includes ballet, gymnasts, figure skaters, fitness instructors, type 1 diabetics and yes my own personal favorite, dietetics majors. While runners are not on the official list, I have counseled many who fit into one of the disordered eating categories below.

Anorexia: extreme weight loss, poor body image, & irrational fears of weight gain
Anorexia Athletica: the excessive use of exercise to control weight
Binge Eating: consuming large amounts of food at least twice weekly followed by feelings of shame and   embarrassment
Bulimia: binge eating at least twice weekly followed by vomiting and or use of laxatives
Night eating: lack of appetite in the AM followed by consuming > 1/2 of calorie intake after 8 PM
Orthorexia: an obsession with the perfect, healthiest diet
Pica: the desire for non food substances include clay, starch, lead and ice
Purge Eating: self induced vomiting in the absence of binge eating to prevent weight gain

The most successful therapy is prevention.  Intervention programs work about 50% of the time and 1 in 3 relapse within 7 years.  The long term effects on the cardiovascular, skeletal and hormonal systems are significant and sometimes irreversible.  How can you prevent eating disorders in your family members?

1. Do not use food to reward, bribe or punish. This gives food power, a tool used for negotiating, not nourishment and enjoyment. Children who have been rewarded with food will have a greater tendency to use food to motivate and reward themselves as they get older. Children who are forbidden or penalized with food may sneak it or consume excessive amounts in the absence of the controlling parent.

2. Eat together at the family dinner table. Meals are healthier and you can model good eating habits. Lack of control, poor self esteem and poor communication are common in disordered eating. Increased family time can help reduce some of these obstacles.

3. Do not talk about food in terms of good, bad, thin and fat foods. All foods can fit when the portion sizes are reasonable. 

4. Do not talk about your body, or those of others as being fat or skinny and definitely don't label your children's weights. Instead of "my stomach is pudgy after all that bad chocolate cake" say "I'm going to work on my level of fitness more".

5. Tweens tend to put on weight as they go through puberty, its natural and hormonally related. They will outgrow it so do not put undo emphasis on body image. Make sure they continue to stay active, limit computer, TV and video games and have plenty of fresh fruits and vegetables available for them to snack on.

6. Be a role model. Don't skip meals, do order an ice cream sundae from time to time, and run because you love the way exercise makes your feel, not because you just ate a bag of M&Ms.

If you have a concern about your eating habits or those of family members seek help. Treatment for eating disorders is multidisciplinary and typically includes a physician, psychologist, a Registered Dietitian and Family Counseling specialist.  Raising Healthy Eaters is a great blog for parents and they are currently doing a 3 part series on the topic of eating disorders. For more information go to